Stage 6 - Slow Down

Warm-Up - 

SKILL:

3x3-5r Baby Muscle-Ups. Tempo 5051 -  

8-12x1r Slow Transition Repeats - 

5x1 Slow-Motion Negative Muscle-Up - 

STRENGTH: 

A1: 5-8x1r False-Grip Chin-Ups. Tempo: 21x3 - 

Rest 120s

A2: 3-5x3-5r Dips. Tempo: 2211 -

PREHAB: 

Elbow & Shoulder Routine - 

 

Attempt The Full Muscle-Up when you can complete a very slow negative without losing control and 1-2 slow Transition Repeats.